How to use an inversion table: Relieve back pain safely

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Back pain hinders an individual to do daily tasks. Worst, it could prevent someone from doing some motor skills. Good thing, there are physical therapies and equipment that provide relief and treatment.

One of them is the inversion table. What is it? How to use an inversion table? Is it safe and easy?

An inversion table is the equipment used for inversion therapy. It is made of flat and wide padded platform that supports the body frame and weight.

It puts the user in an upright position where the head is lower than the feet. This position decreases the negative effects of the gravity. It stretches the spine giving space to the vertebrae.

How to use an inversion table? 7 steps

Inversion table reverses the gravitational pull to the spine. It puts you in an upside down position which stretches the spine and gives space to vertebrae. If you have just purchased new inversion table, how to use it?

Here is how to use an inversion table in 7 easy steps:

1. The manufacturers create inversion tables with various mechanics and features.

It is important to know that not all of this equipment is the same. Therefore, you need to ask the manufacturer and read the user’s manual for the particular inversion table you have.

Adjust the inversion table according to your height. Your head should be comfortable and not hang over the edge.

2. You should be comfortable with the degree of the inversion table.

A slight board slant or at least 90 degrees is recommended for beginners. Then, add the slant while you get used to being upside down. It is important to use the safety strap to aid you in adjusting and prevent you from falling.

3. To adjust the inversion table while you are on it, do it slowly.

Stand facing against the table and place your feet on the foot rest. Lean back and rotate the table while you hold on to the handles.

4. While you are inverted, make sure that you feel comfortable.

Slowly stay inverted for 2-3 minutes. Slowly increase the length of time that you can stay inverted; you can stay inverted for 10-20 minutes or as long as you can.

While you get upside down, breathe deeply by exhaling through the mouth and inhaling through the nose. You might not feel comfortable as you do it but you will get used to it quick.

5. While in an inverted position, try to stretch your back.

Do it with your abdominal muscles and move your shoulder blades down. Then, try to touch your hands to make them straight and make your spine elongated. Hold it and feel the tension for 30-60 seconds or as long as you are comfortable.

6. Do some crunches while inverted.

Put your hands at the back of your head, elbows pointing out to the sides. Stretch or pull in ab muscles and slide shoulder blades down your back.

Then try to get off your head, upper back, and shoulders from the inversion table and hold it as long as you can. Repeat this entire step for three times.

7. When you are about to go back to the upright position, pull yourself up using the handles.

Revolve yourself gradually to prevent feeling uncomfortable.

Inversion tables buying guides

If you are planning to purchase a new inversion table, you need to know some considerations.


The material of the inversion table should be metal and other high quality materials. Avoid buying inversion tables that are made of plastics and low quality steels.

Back pads

The backrest provides comfort if it is padded. Some pads are removable that make exercising easier while the user is inverted.


The inversion table should have a frame that is wide and long enough to support the entire body frame and weight. Inversion tables can be foldable or static.

Best seller inversion tables

There are many inversion table brands available today. But not all of them are made of high quality materials or are comfortable enough. It is not easy to choose but the following inversion tables are few of the best sellers today:

Ironman Fitness Gravity 4000 Inversion Table

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Made of steel, foam, and PVC, the Ironman Fitness Gravity 4000 Inversion Table is sturdy and effectively reduces backpain and enhances blood circulation. It is comfortable too with its memory foam nylon backrest.

Innova ITX9600 Heavy Duty Inversion Therapy Table

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The Innova ITX9600 Heavy Duty Inversion Therapy Table is know to have heavy gauge steel tubing and long, wide padded back support. It can be easily folded down and stored in convenient locations.

It is comfortable, sturdy, and effectively relieves the user from back pressures, and other nerve and muscle issues.

When it comes to back pain, inversion tables are very useful. It helps manage the pain but make sure to use a sturdy model so you can be comfortable and prevent injuries.

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